Warm up: 10min
Turkish Get-up practice
Routine: 20 min
1. Dead lift 20x w/70lbs
Walk w/ two 50lbs sand bags
2. Push up 4x > Row 4x > Push up 4x > Row 4x w/ two 35lbs DBs
Walk w/ two 50lbs sand bags
3. Dry chem. thruster 15x
Walk w/ two 50lbs sand bags
4. Presses w/ air pack 50x
Walk w/ two 50lbs sand bags
5. Squad w/ 35lbs KB 20x
Walk w/ two 50lbs sand bags
6. Towel swing w/ 25lbs KB 20x
Walk w/ two 50lbs sand bags
7. Push ups on Engine 8 20x
Walk w/ two 50lbs sand bags
8. Alternate lunges w/ air pack 20x
Walk w/ two 50lbs sand bags
9. Hoops on rehab bus 20x
Walk w/ two 50lbs sand bags
10. Duck walk > duck hoops > bear crawl > crab walk
Cool down
KB kettlbell
DB dumbbell
Enjoy
Turkish Get-up practice
Routine: 20 min
1. Dead lift 20x w/70lbs
Walk w/ two 50lbs sand bags
2. Push up 4x > Row 4x > Push up 4x > Row 4x w/ two 35lbs DBs
Walk w/ two 50lbs sand bags
3. Dry chem. thruster 15x
Walk w/ two 50lbs sand bags
4. Presses w/ air pack 50x
Walk w/ two 50lbs sand bags
5. Squad w/ 35lbs KB 20x
Walk w/ two 50lbs sand bags
6. Towel swing w/ 25lbs KB 20x
Walk w/ two 50lbs sand bags
7. Push ups on Engine 8 20x
Walk w/ two 50lbs sand bags
8. Alternate lunges w/ air pack 20x
Walk w/ two 50lbs sand bags
9. Hoops on rehab bus 20x
Walk w/ two 50lbs sand bags
10. Duck walk > duck hoops > bear crawl > crab walk
Cool down
KB kettlbell
DB dumbbell
Enjoy
Station 3, Nov 1st 2010
ReplyDeleteThat was the very first workout of our company... Some things changed after that day...
It was pretty good workout. We were in class B uniforms, no air packs and no gloves. We used packs only on few stations.
It was good set up for three of us. Not a lot of down time. If you are planning doing this routine with more than 3 guys you need to have two sets of sand bags or modify the routine. Otherwise it will be too much down time.
Good workout. Jim was looking for AED and tried to skip one of the walks w/ the sand bags. But we all made it to the end.
#10, each of the exercies were done along Quint 3.
After we were done with the workout guys said, that was an "eye opener" for them.
Good workout for those who are willing to try. My only advice is to try your best. This isn't a race it's all over in 20-30 minutes. But if you ask jim it seemed like a day. I think everyone in our dept should at least try one of the routines with Cezar.
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